The Month of Ramadan is Still Long, It's a Healthy Menu for Mother's Inspiration
In the Ramadhan healthy menu, it is recommended to always accompany dates and liquids, be it water or fruit juice, at every opportunity to break the fast and eat the meal. Dates are recommended because they are a good source of energy and are rich in potassium to help nerves and muscles function properly. However, do not consume too much because dates contain high levels of sugar. After breaking the fast with dates, then proceed with dinner.
In order to keep the family breaking fast and family meals fun and healthy and balanced at the same time, Mother can vary the menus for Sahur food and breaking fast every day.
Recommended Foods for Breaking Fasting
Refill your energy when breaking the fast by eating nutritious foods, namely:Complex carbohydrates
Choose complex carbohydrates as nutrients to get the energy, minerals and fiber your body needs after a day of fasting. This type of food can be brown rice or whole wheat bread. These types of food provide energy levels that are more stable and long-lasting, compared to sweets or desserts that are usually burned quickly.
Vegetables and Fruits
Health experts recommend that we consume 2 servings of fruit and 2 servings of vegetables per day. In the month of Ramadan, eating patterns are divided into dinner after breaking the fast and eating dawn at dawn. Be sure to eat one serving of fruits and vegetables at dinner and again at dawn. You can make salad and hummus or fruit salad and ice cream.
Meat or alternatives
Improve your healthy food menu by eating lean meat or alternative foods, such as eggs, fish or legumes.
- Make sure pregnant women meet the needs of protein that can be obtained from nuts, legumes, or meat and eggs cooked until cooked. This intake will help the baby grow properly.
- Choose healthy foods, like potatoes and beans, compared to high-fat foods.
- Avoid consuming foods that are high in sugar because it will increase blood sugar levels quickly and will come down quickly too, which tends to make you dizzy and weak.
- Strive to drink 1.5-2 liters of water between breaking to the soursop. Avoid caffeinated drinks, such as coffee and tea, because their diuretic properties actually provoke more urination, making your body more at risk of dehydration.
- Don't force yourself to fast. Fasting is not recommended for pregnant women if the risk of inviting danger to the health of the mother and fetus.
Recommended Foods for Sahur
When dawn, eat nutritious food in order to get enough energy during fasting in the afternoon. What are the recommended nutrients?Fiber from rice
Carbohydrate-rich foods take longer to digest, which helps maintain energy levels longer. Foods of this type include wheat bread and brown rice. In addition, you can also choose other carbohydrate foods such as cereal made from wheat with milk, sweet bread, or toast with a spoonful of jam or cheese.
Vitamins and minerals from vegetables and fruits
Vegetables and fruit are important during fasting because they contain lots of useful fiber which helps prevent constipation and increase satiety. Besides fiber, fruits and vegetables are also important for health thanks to the content of vitamins, minerals, and phytochemicals.
Vary the fruits and vegetables for the meal menu, for example the first day with apples or bananas, then the next day be replaced with oranges or pears. Sometimes you can also eat dried fruits. As for the vegetable menu, Mother can make salads with mixed vegetables according to taste.
Meat protein
Don't forget to include protein in your home menu, Mother. Protein functions to help build and repair body tissues and increase endurance. Choose low-fat protein, like fish and chicken without the skin. You can make grilled fish or cook pasta with fish or chicken. In addition, low-fat dairy products are also a good source of protein. Eating high calcium dairy products also help maintain strong bones.
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